Massage guns are becoming a popular tool for self-massage. These are handheld devices that use vibration to massage the muscles. You can use them on any muscle group, but they are especially helpful for targeting tight or sore muscles. So, can massage guns help with tight hamstrings? Yes!
Hamstrings are a common target for massage guns as this is a muscle area that many people struggle with. Tight hamstrings can cause pain in the lower back and hips, and can also lead to other injuries. Having tight hamstrings can also reduce your range of motion, making certain exercises difficult e.g. touching your toes. It can also cause postural problems. Using a massage gun on your hamstrings can help to relax the muscles and relieve pain. In this article, we’re going to look at how to use a massage gun on hamstrings for best results.
What causes tight hamstrings?
Sitting for long periods of time
There are a few different things that can cause tight hamstrings. One common cause is sitting for long periods of time. When you sit with knees bent, your hamstrings are in a shortened position, which can lead to them becoming tight. Working in a sedentary job is a particular risk factor for anyone prone to getting tight hamstrings. To avoid this try changing seating positions every 15 minutes, get up and walk around for a few minutes, or do a few stretches.
Overuse of the muscle
Another common cause is running. When you run, your hamstrings work hard to propel you forward. Overuse of the muscles when running or cycling can lead to tight hamstrings.
Not enough movement
Most people don’t stretch the hamstrings as often as they should. If you exercise regularly but don’t stretch before or after a workout this can cause the hamstrings to tighten up. So don’t skip your warm-up and cool down stretches!
Lastly, some people are just born with tight hamstrings. This is because their hamstrings are naturally shorter than other people’s. Women and children are often more supple than men but not always.
How can massage guns help?
Massage guns can help to loosen up tight hamstrings. The vibration from the gun helps to loosen up the muscle fibers and promote blood flow. This can help to relieve pain and soreness, and can also help to prevent other injuries.
Are there any side effects?
There are no known side effects of using a massage gun on your hamstrings. Most people find that using a massage gun on a large muscle area like this feels good as it warms the muscle fibers and loosens out the muscles. However, as with any type of massage, you should always listen to your body and stop if you experience any pain or discomfort.
How to use a massage gun on hamstrings
There are a few things to keep in mind when using a massage gun on your hamstrings. First, make sure that the gun is hitting the muscle properly. You should feel the vibration in the muscle, not just in your hands. Use the ball attachment or flat head as these are designed for massaging large muscle groups like the hamstrings. For deeper issues like tight knots, you can use the bullet or fork attachment.
Second, be careful not to use too much pressure. Massage guns can be quite powerful, and you don’t want to injure yourself. Start with light pressure and increase if needed. Glide the massage gun across the muscle making sure you massage each area for about 15 seconds.
The following is a video by Bob & Brad explaining how to massage the hamstrings:
Is a massage gun enough to loosen tight hamstrings?
No, a massage gun is not enough on its own to loosen tight hamstrings. While it can be helpful in loosening up the muscle, you also need to stretch the hamstring regularly to get real results. There are a number of different stretches that you can do to stretch your hamstrings and lengthen the muscles.
You should do hamstring stretches at least 2-3 times a week at a minimum. However, you may need to do them more often if your hamstrings are very tight.
The following are some exercises that you can do to stretch your hamstrings:
Stand with feet together, and bend forward at the waist. Reach for your toes or ankle. You should feel a stretch in the back of your thigh. Hold for 30 seconds, and repeat 3 times.
Lie on your back with your feet flat on the floor. Place your heels close to your glutes. Drive your heels into the floor, and lift your torso and upper legs into the air. Hold for 30 seconds, and repeat 3 times.
Lie on your front. Lift your feet off the floor by bending your knees and curl your legs up towards your back, and hold for 30 seconds. Repeat 12-15 times. If you’re finding this too easy and not feeling the contraction of your hamstrings you can add ankle weights or hold a dumbbell between your feet.
Standing hamstring stretch
Stand with one foot in front of the other, and bend forward at the waist. Reach for your ankle or toes. You should feel a stretch in the back of your thigh. Hold for 30 seconds, and repeat 3 times.
Hamstring stretch with a band
Lie on the ground. Wrap a band around the sole of your left foot. Lift this leg slowly (keeping it straight) while gently pulling on the band to increase the stretch. Slowly lower your leg to the ground and then repeat with the other leg. Repeat 3 times with each leg.
You can also find some great hamstring stretches here: https://www.verywellfit.com/hamstring-stretches-2696359. Youtube is another great source of ideas for stretching workouts.
How can I prevent my hamstrings from tightening up again?
There are a few things that you can do to help prevent your hamstrings from tightening up again. First, make sure that you are stretching your hamstrings regularly. Second, make sure that you are warming up properly before you exercise. Third, include hamstring-strengthening exercises in your workout routine. Fourth, don’t overdo it. If your hamstrings are feeling sore, take a break and give them time to recover.
So, can massage guns help with tight hamstrings?
Yes, massage guns can be a helpful tool in loosening tight hamstrings. They are easy to use and can be used at home (or wherever you are). However, they should not be used every day, and should always be used with caution. Although a massage gun is good for tight hamstrings, it’s not enough to loosen the muscles on its own. You also need to stretch the hamstring muscle. There are many different hamstring stretches that you can try, some of which we mentioned above. For best results, combine massage with stretching for the ultimate relaxation and pain relief!
Which massage gun is best for tight hamstrings?
The Theragun is a great option for tight hamstrings, but it’s by no means the only option. It IS one of the most powerful massage devices with the highest stall force and deepest amplitude, but there are plenty of alternatives to the Theragun available these days that are just as good (but cheaper).
As the hamstrings are a large muscle group you do need a powerful massager to loosen the muscle fibers and really make a difference, but you don’t need to spend $600 or anywhere close to it (unless you really want the Theragun PRO).
Any massage gun with a good stall force of 50 lbs+ and amplitude of 14mm+ will do the trick. One of the most reasonably priced massagers that meets this criteria is the 2022 Opove M3 Pro Max which is currently only $169.
If you want to invest a little more (for even more power), try the Achedaway Pro.